In every new year, by the end of February, about 80 percent of new year’s resolutions have failed, and goals for more exercise, a balanced diet, better quality sleep, or less social media use will have been left in drafts – partly justifiably so.

The task is proven to be demanding: studies show it takes up to 335 days to solidify a new good habit- and even more patience if it comes to replacing an old one. “It’s hard to give up a bad habit because of the reward system in our brain,” notes psychotherapist Natacha Duke of the Cleveland Clinic, explaining that “even if it harms us, it gives us ‘bursts’ of dopamine, the good mood neurotransmitter that prompts us to repeat the harmful behavior.”

Healthy living: 5 ways to make it a habit

Incorporating strength training can improve muscle mass and metabolism.
Against the odds of a near-defeat, there are strategies to get those coveted “check marks” on your 2025 wellness plan list. Since the best resolutions are decided in March, read 5 tips for sure success:

–Set the new goal: Think hard about what you want to change or why you want a new healthy habit. Write down the “pros” and “cons,” recognize the difficulties, and set realistic goals, with a first plan for how your goals could become a reality.

-Identify what lies behind an unhealthy habit: take, for example, seeking solace in chocolate after a demanding day at work and try to find other coping mechanisms.
-Watch out for temptations. They are everywhere, and they invite you to succumb. If you can’t avoid their presence, find ways to escape them, for example, go out for a walk if the company at home ordered a burger.

-Create incentives: Make sure you reward yourself for every small conquest towards fulfilling a goal.
-Love yourself throughout the effort. Treat it with love, as if it were a friend, and find ways to remind it of the reasons, such as the potential benefits, that led to the decision to change.
-Create the reasons for the change.

Healthy living: 5 ways to make it a habit

If you’re plagued by anxiety and chronic stress, practice mindfulness.
In practice

-If the goal is a balanced diet as part of a healthy lifestyle, aim for fewer processed foods and more fruits, vegetables, whole grains, and lean proteins. Prepare meals with pure ingredients, make sure your shopping list reduces the risk of impulse buying, and try to limit meals to specific portions. Finally, be sure to drink water; adequate hydration reduces the chances of overeating.
-For physical activity, aim for maintaining a healthy weight and 150 minutes of moderate-intensity aerobic exercise per week, such as walking, cycling, swimming, or team sports. Incorporating strength training (resistance training) at least twice a week can improve muscle mass and metabolism. In any case, discover exercises that you enjoy and are more likely not to give up, setting realistic goals each time.

-If you are plagued by anxiety and chronic stress, practice mindfulness practices such as meditation, breathing exercises, or yoga, which allow you to identify the cause of harmful habits. Try to establish a regular sleep schedule and take up hobbies that are relaxing.
-Involve your loved ones, family and friends if they are available and you believe they can help you in your commitment to new goals. Try participating in group activities, and get involved in the actions of people who share common ideas and thinking, as a sense of belonging is an ally in trying to achieve our goals. In addition to a supportive environment on a psycho-emotional level, make sure that the space itself inspires you and protects you from temptations.